L.I.F.E. – Thu, Oct 31
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 10:00 AMRAP :30 Bike Erg or Air Bike 5 PVC Pass Throughs 5 PVC Around Worlds (r/l) 5 PVC Good Mornings 5 PVC Thrusters 5 Up DownsMetcon (AMRAP [...]
Mayhem Affiliate Bodybuilding 10/31/2024
CrossFit FC East - BodybuildingView Public Whiteboard ()Thursday Overview (No Measure)Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section. Both sections will have certain functional fitness elements in [...]
L.I.F.E. – Wed, Oct 30
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm up 3 rounds -PVC Pipe- 10 Around the world 10 Pass throughs -Into- 3 Rounds :20 Ski or Row 5 Air squats 5 Inchworms 5 Russian Kettlebell swings [...]
Burgener Strength (Oly) – Wed, Oct 30
CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side [...]
Mayhem Affiliate Bodybuilding 10/30/2024
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing [...]
Mayhem Affiliate Bodybuilding 10/29/2024
CrossFit FC East - BodybuildingView Public Whiteboard ()Bodybuilding RPE ScaleRPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a [...]
L.I.F.E. – Tue, Oct 29
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 2 Rounds :30 Air Bike 5 Air Squats 5 Good Mornings :30 Row 10 Dead Bugs 10 Bird DogsMetcon (Checkmark) Teams of 2 Every Minute for 10:00 P1 [...]
Burgener Strength (Oly) – Mon, Oct 28
CrossFit FC East - Burgener Strength (Oly)View Public WhiteboardWeek 5 Day 1 - Videos (No Measure)Today we are doing the Power Snatch + Pause Overhead Squat complex from this video: youtu.be/mkLwapUGmg4 and the Split Jerks [...]
Mayhem Affiliate Bodybuilding 10/28/2024
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Push/Pull) (Checkmark)INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as [...]
L.I.F.E. – Mon, Oct 28
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry or Banded 7s -into- 10:00 AMRAP 1:00 Air Bike 10yd Sled Push/Pull (or 50 foot walking lunge) 10 Single Arm Dumbbell Suitcase Deadlifts (5 per side) [...]